Resources

ways to manage stress and uncertainty during covid-19 (or anytime)

1) Breathe - this is the easiest and simplest way to get out of the sympathetic nervous system response (fight or flight) to the parasympathetic (rest and digest) response. All you need to do is breathe evenly, smoothly, and continuously in and out through your nose. Try to direct the breath into your diaphragm and make a little deeper than usual, but no need to force it. Breathe in for whatever feels comfortable – 2, 3, 4 – and out – 2, 3, 4. And in – 2, 3, 4 – and out – 2, 3, 4. It’s that simple. Just breathe.

2) Separate the anxious or uncertain thoughts into two buckets: what you can and can't control. Maybe actually write heading or draw buckets for each and empty out all of the worry into the buckets. Once that’s done, have a look at the “Can Control” bucket: is there anything in there that you can tackle today? If so, go ahead. Can you get intentional about how you want to tackle it? There is a lot that we don’t have control over right now, but we all have agency over how we respond to things.

3) Practice self-care – sleep, eat well, exercise or do gentle yoga, meditate, journal to get any thoughts out, don't drink too much. Talk to yourselves with compassion and generosity. Be very kind to yourselves right now. Remember: we’re dealing with a health crisis, so keeping your immune system up and yourselves healthy is number one to protecting others.

4) Practice kindness with others – being cooped up in a small place for a while often amplifies people’s habits and quirks, how they go about their day-to-day, how they try to be helpful, and what they do that annoys us. Pay attention to the things that people are doing right. How they are trying. And show them some love and appreciation for it.

5) Take a media break - inform yourself on COVID-19, but don't fall into information overload/fatigue (it happens very easily). Make sure to unplug and disconnect. Go for a walk or bike ride. Listen to some music. Watch a funny movie. Do a crossword (my fave!).

6) Take a technology break - although technology is helpful, we can overload on that too. Many of us who are suddenly working from home might be on our devices more than we usually are. Find times to close the laptop, put the phone on Do Not Disturb, and turn off the TV.

7) Create a routine for time at home and keep existing routines or rituals intact. For example, keep or make a morning routine: wake up at your normal hour, shower, get dressed/out of sweatpants/pjs, eat meals at the table, journal, do yoga. If a morning commute is usually part of your day, go for a walk before sitting down at your desk. Message some colleagues and have a virtual work lunch, all eating together and chatting over an online platform. Leave work at the usual time too and be home and present when the work day is done. Create some structure to frame the day.

8) If you are a leader in your workplace, set the tone – communicate your workplace routine with your staff, support them in coming to you with their concerns or struggles adapting to this new norm, model taking breaks and integrating work and life, show your appreciation to them for their hard work and efforts.

9) Connect with family and friends virtually – let’s use the technology that is available for connection right now! Call a friend and catch up, share a virtual meal, listen to the opera or a Broadway show together (the Met and Broadway are both streaming their shows live). 

10) Reframe any time you need to spend in isolation - you get to take down time, spend time with your family, your kids, read that book. Something small that you can find at home that will bring you joy. At the very least, look at the areas where you do have choice and options. And make some decisions from there. There have been many posts reminding us that Shakespeare wrote King Lear while in isolation and that many of Sir Isaac Newton’s mathematical and scientific revelations occurred while he was at home. So, yes: take the time to be productive.

11) Also, take the time to rest. Vegging is ok too. Taking this time to rest, nourish, rejuvenate, or relax in whatever way you need is just as productive as building that book shelf. Many of us prioritize activity over relaxation. Maybe experiment playing with that balance. We need space and time for innovation, creativity, and integration to occur.

12) There is not one way or a right way of doing isolation – we’re all learning as we go. Experiment with different approaches and find the ones that work best for you at this time. Know as well that the “best approach” might change for you and that others will likely have different ways of being. If you have not worked from home before or spent as much time in your home, this is going to be a significant period of adjustment – again, be kind to yourself and recognize that adjusting takes way longer than we usually think.

13) Adjust your expectations of yourself (and others) too! Many of us will be juggling a lot: work responsibilities, childcare, maybe schooling children, caring for others and ourselves, plus figuring out how all of this technology to work from home works! It’s all new and different and challenging – yet many of us expect that we’ll still be able function at full capacity. Nothing right now is “business as usual” – stop being so hard on yourselves.  

14) Make room for difficult emotions and remember that we all experience them. Most people right now are feeling scared or frustrated or lonely or a myriad of other emotions. Know that whatever you’re feeling, you’re not alone in that. As humans, we might respond differently to situations, but we all feel similar feelings at one point or another. Isolation can feel very hard for a number of reasons and it’s important to honour those and make space for them – in ourselves and with others. 

15) If it feels like too much to handle, reach out. This is the closest I’ve come to experiencing total isolation and I still talk to people every day. Even then, it’s tough. Humans are social beings (even the introverts among us!) and we need connection. Isolation and social distancing are hard and lonely. Reach out to people in your lives as well as professional listeners – isolation does not mean you have to go at it alone. If anyone you know needs a resource or recommendation, please ask me.

16) Remember that this is temporary. China is starting to return to some sense of normalcy. Isolation is not ideal for anyone, but it will end. Make some plans for after isolation ends – dream about your next vacation, create a vision for an outing you’ll take, or how you want to show up when you return to the workplace.

17) Breathe.